Does Tea Make You Pee?

Hot Organic Black Tea

Tea is the healthiest beverage you can drink. It’s rich in phytonutrients (healthy plant compounds) and like water, it’s calorie-free. But there has been a belief that caffeinated drinks, such as tea, are diuretics.

Diuretics cause you to lose more water from your body. That is, they increase the production of urine, so you’re sprinting more often to the John. But if you’re trying to stay hydrated, you may have been told to avoid drinking tea. A study that led to the belief that caffeinated drinks are diuretics used high-dose caffeine pills. However, a study published in the British Journal of Nutrition tested the effects of black tea which is a more complex substance than pills. Here’s what they found…

The Tea Test

After a 10-hour fast and 24 hours of avoiding all caffeine, alcohol and vigorous exercise, twenty-one healthy resting men consumed 10 cups of caffeinated black tea at regular intervals providing roughly 170 to 250 mg of caffeine. The tea was prepared using tea bags and mixed with 20 ml of low-fat milk.

All food was controlled and they had nothing else to drink during the trial. Every drop of tea going in and every drop going out was measured and examined for color and electrolyte-water balance over a 24-hour period. Blood was sampled at the start of the trial and again at 1, 2, 4, 8, and 12 hours.

The test was repeated with boiled water. And guess what they found? There was absolutely NO significant difference between drinking tea and water on blood and urine values. Black tea had the same hydrating effects as water.

Apple c heart symbol_40x54Fit Tip: Enjoy your cup of tea and don’t worry about your pee! 😀

Source:
Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trialBritish Journal of Nutrition. August 2011.

How to Slow Growing Old

Businessman Suffering From Shoulder PainIf you’ve ever moaned, “Ugh. It’s tough growing old.”, you’re likely in pain or you can’t do the things you used to do. But all is not lost! You can control how well you feel and how fast you age. However, before laying out the foundation of youth, here’s why your body is aging in the first place.

Blame It On Blood Sugar

One of the key suspects in what causes your cells to deteriorate is your own circulating blood sugar (glucose). In a process called glycation, these glucose molecules cling to proteins, and a chain of chemical reactions take place in your body. The end result? Proteins clump together, known as crosslinked proteins, which accumulate over time and disrupt the normal functioning of your cells.

Advanced Glycation End Products (AGEs)

These “crosslinks”, also known as advanced glycation end products (AGEs) or glycotoxins, seem to ‘stiffen’ tissues. A stiff body is an aging body. But remember my mantra: “Your age is a given. Growing old is an option.” So don’t throw up your hands just yet. Read on…

Why You Get Stiff

Collagen is the most common and longest living protein molecule in your body. Skin care companies spend billions of dollars trying to replicate it and sell it as their revolutionary secret to erasing wrinkles. Collagen provides structure and support to not only your skin, but to your joints and organs as well.

When glucose binds with collagen (part of the aging process), your collagen loses its suppleness and becomes less flexible. As a result, your lungs, arteries, tendons, and other tissues stiffen. Stiff = Less efficient. For example, when your arteries are stiff, they lose their contractility and can’t pump as much blood through them due to their limited inability to expand and contract.

Age-Related Diseases Linked to AGEs      

Continue reading “How to Slow Growing Old”

Lengthen the Life of Your Produce | Frig 101

Fresh produce in grocery bag

You just returned from the Farmer’s Market, arms overflowing with fresh, seasonal produce that need to go in the frig fast. Do you randomly stash them in the produce drawer? That is, do you put them wherever they fit… only to find that a few days later your greens are wimpy, berries are moldy, and your cucumbers are shriveling? If this sounds familiar, here’s how to store your bounty to maintain their optimal freshness.

humidity-drawerThose drawers in your refrigerator, a.k.a. humidity drawers or produce crispers, actually have a purpose. Notice the humidity controls ranging from low to high on each drawer. Do you know what they mean?

These settings aren’t anything fancy. They simply open or close a window in the drawer. For the low humidity setting, the window is completely open; for the high humidity setting, it is completely closed. And here’s why…

The Gassy Offender

Ethylene gas is produced naturally and released by many fruits and veggies. It causes:

  • Cells to degrade
  • Fruit to ripen (become softer and sweeter)
  • Leaves to go limp
  • Seeds or buds to sprout

Knowing which items are ethylene-gas producers and which are sensitive to the gas, you’ll never toss your apples in with your lettuce again. It’s all about the gas!

What Goes in the Low-Humidity Drawer (“Low Rot”)

Apples, pears and grapes

1. Produce that IS NOT sensitive to moisture loss.
2. Produce that emits ethylene gas. When the window is open, the gases escape, and fruits and vegetables won’t spoil prematurely.

Here are some common fruits and vegetables to keep in the low-humidity drawer (window open):    Continue reading “Lengthen the Life of Your Produce | Frig 101”

Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule

Grain and cereal food selection in heart shaped porcelain bowls over lokta paper background. Green freekeh wheat in large dish with ears.

Ever since your doctor told you to start eating more fiber-rich foods, such as whole grains, vegetables, fruits, and legumes (beans, split peas, chick peas, and lentils), you switched to eating whole wheat bread. You congratulated yourself on trading in (reluctantly) your soft white “wonder” for a 21-grain brick, but your new kind of loaf may not be as healthy and whole as you might think.

Why You Need More Dietary Fiber

There is accumulating evidence that eating more dietary fiber reduces your risk for:

• Type 2 diabetes
• Cardiovascular disease
• Certain cancers
• Weight gain
• Obesity
• Diverticular disease
• Functional constipation

According to a study published in the American Journal of Medicine, as your fiber intake goes up, your risk of metabolic syndrome goes down resulting in less inflammation and a drop in obesity risk. It was concluded that greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary artery disease. (See ‘”Inflammation / Foods that Heal and Harm“)

It’s no surprise that another study concluded that for every additional 7 grams of fiber consumed, heart disease risk decreased by 9%. Seven grams of fiber really doesn’t equate to that much food. You can get 7 grams through a serving of whole grains plus beans or lentils (e.g., rice and beans), or a few servings of fruits and vegetables.

How Dietary Fiber Benefits Your Heart

The cardiovascular benefits of dietary fiber include:

  • Helps get rid of excess bile (reduces LDL “bad” cholesterol)
  • Reduces cholesterol production
  • Feeds our “good” bacteria
  • Changes our gut hormones
  • Promotes eating low-calorie-density foods
  • Increases satiety
  • Delays gastric emptying

These effects collectively help control your cholesterol, body weight, blood sugar, and blood pressure which all reduce your risk for cardiovascular disease.

Also, per a study published in the European Journal of Clinical Nutrition, dietary fiber has been shown to reduce inflammation, specifically, C-reactive protein, a sensitive inflammatory marker that can predict chronic disease.

Eat More Whole Plant Foods

Consuming more dietary fiber means eating lots of whole plant foods, such as:

Whole Wheat Oatmeal Pancakes
Whole Wheat Oatmeal Pancakes

Soluble fiber acts like a “cholesterol sponge”. Sources include:

  • Oats
  • Nuts
  • Seeds (especially flaxseeds)
  • Legumes
  • Most fruits

Sources of insoluble fiber, a.k.a. “Nature’s Broom”, help prevent constipation and include:

  • Whole wheat
  • Wheat bran
  • Brown rice
  • Other whole grains
  • Most vegetables

When shopping for “packaged” grain products, such as bread, crackers and ready-to-eat cereals, the first word in the ingredients list should be “whole”. However, the remaining ingredients might look like a bunch of chemicals, so how do you choose?

The “Five to One Fiber Rule”   

A more reliable strategy to identify a healthy whole grain food product is to   Continue reading “Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule”

Fit Minute | Why Pumpkin Promotes Anti-Aging

pumpkin_adobestock_117487967‘Tis the season for pumpkin! Here are the nutrition bullet points that make them well worth eating:

  • Pumpkin is loaded with beta-carotene (an important antioxidant).
  • Beta-carotene (a bright orange plant pigment) is converted to vitamin A in your body.

Vitamin A is for Anti-Aging

Foods rich in beta-carotene:

  • May reduce your risk of developing certain cancers.
  • Offer protection against heart disease and some degenerative aspects of aging, including cataracts and macular degeneration.
  • Keep your skin soft and smooth. Vitamin A rebuilds body tissues and helps control the production of sebum (oil) that lubricates your skin.  If you’re deficient in this vitamin, you’ll end up with dry, scaly skin.
  • Destroy free radicals, that is, the by-products of oxidation from normal metabolic processing. These little scavengers cause cellular damage and are responsible for aging skin.
  • Attack the free radicals that break down your skin’s elastin and collagen – the vital components of youthful, firm and resilient skin.

pumpkin-seeds_adobestock_24256286Pepitas (pumpkin seeds) are a good souce of fiber and healthy fats and an excellent source of iron — especially for vegans. A handful of pepitas (about 85 little seeds) contain about 1 mg. of iron. That’s about 4% of the recommended amount of iron you need each day.

Iron is essential due to its oxygen-carrying capacity. An iron deficiency can impair muscle function, normal function of the nervous and immune systems, and can limit your work capacity during exercise.

Apple c heart symbol_40x54Fit Tip: Roast and season pumpkin seeds and kernels for a bone-building high-fiber snack. To spice them up, sprinkle them with garlic powder, cayenne and smoked paprika. Also, try some Super Moist Pumpkin Bars for a boost of vitamin A!